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Essential minerals are required by body
The mineral is a vital substance of every living thing, be it humans, animals, or plants. Every living organism needs minerals to run a life healthily. Minerals are sometimes referring to as micronutrients because their requirement is minor in the human body; however, failing of this can develop certain diseases.
Minerals are like a little warrior that helps the body in regeneration and repair of cells, energy transmission, nerve signaling, strengthening muscle and bone, healing of wounds, boost immunity, and many more.
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Thousand of mechanisms in our body need the necessary amount of different minerals. To perform, day to day activities smoothly, everyone should incorporate minerals in daily habits. But do we know which minerals are essential and which are less? And how can one take minerals via food instead of medicine? Well, for that, it is divided into major and trace minerals. Below are the lists of essential major minerals:
1. CALCIUM:
Calcium is one of the most important minerals for bone and teeth. It makes skeletal strong- give solid, static structure. Other than that, it builds bone, improves healing, regulates blood pressure, activates enzymes throughout the body, and helps in muscle movements. Calcium is one of the essential mineral required by the body.
Deficiency of this substance can lead to bone problems, muscle fatigue, growth retardation, teeth anomalies, and so on. So to take enough calcium, one should incorporate dairy foods (yogurt, milk, tofu, cheese) in everyday meals. Also, certain leafy vegetables like broccoli and kale have nutrition’s in it. Non vegetarian people can have fish like sardines and salmons for calcium.
2. PHOSPHORUS:
Same as calcium phosphorus has a significant role in the formation of bone and teeth. The human body takes 80 percent of phosphorus for skeletal growth or remodeling of bone. It is also essential for the body to create protein for cell tissue development, maintenance, and repair. It also helps in energy storage. Phosphprus is one of the essential mineral required by the body
Less intake or deficiency can cause weakness, bone demineralization, teeth loss, calcium deficiency, and consequences of low calcium. Laos over intake can cause kidney problems. So any mineral should be taken in adequate amount.
One can get phosphorus from red meat, fish, eggs, poultry, and vegetarians can get it from whole grains, oats, bread, rice, milk, cheese. It also said that phosphorus could be found with calcium. So a food that provides calcium also provides phosphorus.
3. MAGNESIUM:
Magnesium is a mineral for hard and soft tissue. It is not only required for bone structure but also activation of enzymes, nerve and muscle activity, protein synthesis, the necessary release of energy, regulation of body temperature, and fat metabolism. It is interrelated with calcium, phosphorus, and sodium, which are minerals of bone and brain. So it can be said that magnesium is essential for every human activity. Magnesium is one of the essential mineral required by the body
But what if the insufficiency is present in the body? Then it shows signs like migraine or headache, restless leg, anxiety, muscle cramps, especially legs, irritability, body muscle ache, etc. So to overcome this problem, one should take magnesium from nuts, milk, whole grain cereals, green leafy vegetables, and also from some animal products.
4. SODIUM, POTASSIUM, CHLORIDE
These minerals control electrolyte balance, and body water content or body fluid balance. However, potassium has some other role, too, such as maintenance of cardiovascular health and nerve – cell function regulation. These three minerals are essential for the management of body fluids. They work together for the regulation of eater during muscle contractions, nerve reaction or brain function, absorption of certain nutrients and water from the intestine, protein synthesis, and acid regulation for digestion.
Deficiency of any of these can cause blood pressure problems, fluid retention, digestion issues, weakness, mental confusion, muscle cramps, ankle swelling, and so on; if reach to severity, then paralysis or heart failure.
Everyone knows salt is the best source for these minerals, as it contains sodium chloride. For potassium, fruits are the best source- Banana, pumpkin, orange, dates. Then nuts, seeds, pulses, yogurt, milk, soybeans. Some non-vegetarian options like meat, fish, and shellfish.
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5. IRON:
Everyone knows how vital iron is. Though it comes under the category of trace minerals, its function for the body should not be overlooked. Iron is necessary for blood production, transport of oxygen, and proper immune function. Furthermore, it is needed for healthy energy metabolism and metabolism of certain drugs / foreign substances which need to be excreted from the body. Iron is one of the essential mineral required by the body
Its insufficiency causes iron deficiency anemia, fatigue, weakness, shortness of breath, muscle pain, dizziness, glossitis /inflamed tongue, headache. Very low or deficiency of this trace mineral can become life-threatening. So to make you healthy, take foods with a rich source of iron such as nuts, dark green leafy vegetables, beans and lentils, cashews, whole grain cereals, beef, oysters, chicken, and turkey.
6. Trace minerals:
Although minerals mentioned above have prime importance, never forget other trace minerals; as they too participate in many body functions. Trans minerals are one of the essential mineral required by the body
Trace minerals are zinc, fluoride, copper, manganese, iodine, selenium, chromium. Everyone has its function. For example, zinc has a significant role in the metabolism of fat, lipid, protein, carbohydrate, and enzymes. Also, participate in cell growth; wound healing, and regeneration of skin cells. Iodine is essential for thyroid hormone regulation and, consequently, physical and mental development. Manganese acts as an antioxidant enzyme.
- Zinc – Important for immune function, enzyme function, and wound healing.
- Copper – Essential for iron metabolism, connective tissue formation, and antioxidant function.
- Manganese – Required for bone formation, metabolism, and antioxidant function.
- Selenium – Important for antioxidant function, thyroid function, and immune function.
- Iodine – Essential for thyroid function and proper metabolism.
- Chromium – Necessary for glucose metabolism and insulin function.
- Molybdenum – Required for enzyme function and metabolism of certain amino acids.
- Fluoride – Essential for tooth and bone health.
- Cobalt – Essential component of vitamin B12, which is necessary for red blood cell production and nerve function.
These essential minerals are typically obtained through a balanced diet that includes a variety of foods, such as fruits, vegetables, whole grains, nuts, seeds, dairy or dairy alternatives, meat, fish, and legumes. In some cases, mineral supplements may be recommended by healthcare professionals for individuals with specific nutrient deficiencies or medical conditions. It’s important to consult with a healthcare professional before starting any new mineral supplement regimen to ensure appropriate dosages and avoid potential interactions with medications or other health conditions.
Benefits of Essential minerals
Essential minerals play crucial roles in maintaining overall health and wellbeing. Some of the benefits of essential minerals include:
- Bone health: Minerals like calcium, phosphorus, magnesium, and fluoride are essential for the formation and maintenance of healthy bones and teeth. They contribute to bone density, strength, and integrity, and help prevent conditions such as osteoporosis.
- Nerve function: Minerals like sodium, potassium, magnesium, and calcium are critical for nerve function. They help transmit nerve signals, regulate nerve impulses, and maintain proper nerve function throughout the body.
- Muscle function: Minerals like calcium, magnesium, and potassium are essential for proper muscle function. They are involved in muscle contraction and relaxation, and help maintain normal muscle tone and strength.
- Energy production: Minerals like phosphorus, magnesium, and manganese are required for energy production in the body. They are involved in various metabolic processes that produce ATP (adenosine triphosphate), which is the primary source of energy for cells.
- Enzyme function: Many minerals, such as zinc, copper, manganese, and molybdenum, are necessary as cofactors for enzymes. Enzymes are proteins that facilitate chemical reactions in the body, and minerals play a crucial role in their proper functioning.
- Immune function: Minerals like zinc, copper, selenium, and iron are important for immune function. They are involved in the production of immune cells, antioxidant activity, and defense against infections.
- Hormone regulation: Some minerals, such as iodine, are essential for the production of hormones in the body. For example, iodine is necessary for the production of thyroid hormones, which regulate metabolism and energy production.
- Acid-base balance: Minerals like sodium, potassium, and chloride play a role in maintaining proper acid-base balance in the body, which is important for maintaining pH levels and overall physiological function.
- Antioxidant activity: Minerals like zinc, copper, selenium, and manganese are involved in antioxidant activity, which helps protect cells from damage caused by free radicals, unstable molecules that can damage cells and contribute to various health issues.
- Other functions: Essential minerals also have various other functions in the body, such as regulating blood pressure, supporting heart health, contributing to DNA synthesis and repair, and aiding in wound healing.
It’s important to note that the benefits of essential minerals are interconnected, and they work together in complex ways to support overall health and wellbeing. It’s essential to maintain a balanced diet that includes a variety of foods to ensure adequate intake of essential minerals, and consulting with a healthcare professional or registered dietitian is recommended for personalized nutrient recommendations based on individual health needs.
The Bottomline:
So this way, other trace minerals play vital roles in bone and teeth strengthening/mineralization, regulation of enzymes, brain development, building strong immunity, in wound healing, and so on. Though they are required in a little amount, deficiency of these minerals can create many abnormalities in bodies. These trace minerals are present in all dairy products, seafood, nuts and pulses, wholegrain cereals, iodized salt, meat products, and so on.
This is how minerals run our bodies in all manners. So to keep yourself energetic and disease-free, incorporate a healthy diet to get maximum nutrients.
